floFOCUS

HYROX

5 rounds (Every 8-minutes)

• 2-4 sled push
• 400m ski
• 10 plate ground to oh
• 10 burpees to plate
• 400m row

cash-out: 800m-1600m run

Partner Relay

for time: (40-min)

800m run (alternate 200m)

6 rounds (alt. exercise)

• 12 total db hang clean &jerk
• 9 pull ups
• 6 high box jumps

800m run (together)

800m run (alternate 200m)

6 rounds (alt. exercise)

• 12 t2b
• 9 burpee box jump
• 6 alt. arm devil press

800m run (together)

Lower Body (deload)

warm up/activation (2 sets)

• 20 monster walk
• 10 tempo banded squat (Pause @ bottom)
• 10 Each RB Terminal Knee Extensions

back squat – the wave

• Wave 1: 5 @ 50% / 3 @ 55%
• Wave 2: 5 @ 55% / 3 @ 60%

for time : (24-min)

4 rounds

• 75 doubles
• 50 air squats
• 25 cal row/bike

HYROX (core&cardio)

8-min amrap

• 15/12 cal bike
• 15 sit ups
• 20 oblique slam balls

8-min amrap

• 50ft burpee broad jumps
• 20 plank shoulder taps
• 20 kb swings

8-min amrap

16-14-12-10

• row
• ski
• sandbag lunges

8-min amrap

• :15-:30 hollow hold
• 6 each half get up
• 12 hollow rocks

*2-min rest between amrap*

Total Body Balance

warm up/POSITION

• mb clean progressions

primary balance (3 rounds)

• 10 each s/l touchdown
• 8 front foot elevated split squat
• 1- minute oh barbell hold

3×6: thruster (from floor) rpe 5

Clean from floor to front rack each set Smooth squat-to-press connection; no pause between movements.

10-min amrap

• 200m run
• 10 med ball cleans
• 15 db push press

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 6 @ RPE 6↓ reduce load
• 8 @ RPE 5-6↓ reduce load
• 10 @ RPE 5↓ reduce load
• Rest ~ 1:30-2:00 between sets

2 sets: 10 DB Chest Fly + 12 gorilla row + 12 Lateral Raise + 16 alt. bicep/hammer curl

amrap remainder of time

• 5 strict pull up
• 10 bench press
• 15 push ups
• 20/16 cal ski